Fats - not only are they a tasty way to increase the satisfaction of meals, but they’re also super important for brain health! Did you know that almost two thirds of your brain is made up of fat? As such, our brains need this macronutrient in order to function at its best. Continue reading for information about how fat benefits your brain, then we’ll cover some of the best sources to incorporate healthy fat into your diet. 

What Are the Different Types of Fat?

Unsaturated Fat

Unsaturated fats are found predominantly in plant foods, and, because of their chemical structure, these healthy fats are typically liquid at room temperature. Avocados, olive oil, almonds, and pumpkin seeds are rich in heart-healthy monounsaturated fat, while walnuts, sunflower and soybean oils, flax seed, and fish are great sources of polyunsaturated fat. Several notable types of polyunsaturated fat include omega-3 and omega-6 fatty acids, both of which are considered “essential” - meaning we need to get them from the foods we eat, as our bodies are not able to produce them. 

Saturated Fat

This type of fat is common in animal products and is usually solid at room temperature – think butter, palm oil, and lard. It’s not necessary to avoid foods that are high in saturated fat, but most experts agree that it’s best to be mindful of their intake and enjoy them with a variety of other fat sources in your diet. Small amounts are fine, but diets high in saturated fat are linked to an increased risk of cognitive disorders, such as Alzheimer's Disease. 

Trans Fat

This is the “bad fat” that was originally used to help make processed food more shelf-stable. Because we now know of its detrimental effects on health, many countries have banned the use of trans fat. Some products may still contain these partially-hydrogenated oils, such as commercially prepared baked goods, vegetable shortening, popcorn products, and margarine. 

How Healthy Fats Benefit the Brain

Promote Stable Brain Development Across the Lifespan

Essential omega-3 fatty acids are actively involved at each stage in the development of brain cells. Making sure we get enough of these healthy fats promotes the production of normal-functioning cells. During pregnancy and lactation, maternal omega-3 intake is especially important as a baby’s brain develops, which is why most prenatal vitamins are fortified with this essential healthy fat.

Improve Learning and Memory

Diets high in monounsaturated fat are shown to boost learning by increasing the production of acetylcholine, an important chemical messenger involved in the process of creating new memories. Studies also support omega-3 fatty acids as being an important fat for enhancing learning and memory. These healthy fats improve neuroplasticity, which allows the brain to adapt based on new information and experiences. 

Slows Cognitive Decline

Cognitive impairment is often thought of as an inevitable part of growing old - but what if you could avoid it? There’s lots of evidence to suggest that maintaining a good intake of monounsaturated fat and omega-3s helps slow the decline of brain function. To increase your chances of staying sharp as you age, aim to make the majority of your fat intake from these healthy fats. 

Improve Blood Flow to the Brain

When we consume foods that are rich in omega-3 fat as part of our regular diet, our brains are rewarded with higher blood flow, which is super important for removing waste and providing our vital organs with oxygen. If circulation to our brain becomes impaired, serious consequences (such as a stroke) can occur. 

High blood pressure is one condition that contributes to cognitive decline and affects blood flow to the brain, but some studies find monounsaturated fat helps to lower blood pressure. Lowering your LDL or “bad cholesterol” by replacing your intake of saturated and trans fats with healthy fats further helps promote stable blood flow and reduce your risk of stroke. 

Improve Mental Health

Low levels of essential fatty acids in the brain are a common finding among several mental health disorders including depression, anxiety, schizophrenia, and ADHD. While correlation doesn't imply causation, the role healthy fats play in mental health remains an exciting area of research. Omega-3s in particular show promising results in the management of depression. 

5 Foods Rich in Healthy Fats to Include with Your Meals

Avocados

Technically a berry, avocados are rich in monounsaturated fat, fiber, and micronutrients such as potassium and vitamins E and K. Avocados also make for a great cooking oil, with its neutral flavor and high smoke-point. Here at Thistle, we don’t think there is any wrong way to eat an avocado. Some of our favorite ways to enjoy them are mashed on toast, blended in a pesto sauce, sliced on top of a taco salad, mixed into a smoothie - the possibilities are endless!

Nuts 

Nuts are an excellent source of healthy fat and are generally pretty low in saturated fat. Their composition varies, with hazelnuts, almonds, and macadamias being the highest in monounsaturated fat, while walnuts and pine nuts are high in polyunsaturated fat. A large portion of the fat in walnuts is a plant-based version of omega-3s. Try using them as a topper for your oatmeal or salad!

Seeds

Seeds may be small, but don’t let their size deceive you – they are packed with nutrition! Most seeds tend to be high in polyunsaturated fat, with chia and flaxseed providing you with more of those plant-based omega-3s. Tip: Since whole flaxseed is difficult for the body to break down and digest, opt for ground flaxseed in order to increase absorption of their healthy fat, protein, and micronutrients. 

Olive Oil

With a fat composition similar to avocado, this oil is rich in monounsaturated fat and pairs perfectly with vegetables. Why veggies? When you saute vegetables in olive oil or toss them in an olive oil-based salad dressing, you’ll absorb more of the fat-soluble vitamins A, D, E, and K found in your favorite veggies. 

Fish

For those who follow a flexitarian diet, including fish can greatly improve your brain health. Consuming fatty fish, such as salmon, trout, mackerel, and tuna, is the most efficient way to get omega-3s in your diet. The benefits of these healthy fats are well-documented and important across the lifespan. Not a fan of the fins? No worries – make a conscious effort to consume more of those plant-based omega-3s listed above or include algae, such as seaweed! Your brain will thank you.

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